American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Each Station:

Bike

Knuckle Dragger

Active Spiderman

Active Samson

Bike

Box Step-Ups

TECHNIQUE & BUILD

DT

with an empty barbell

12 Deadlifts

[Coach: Flat back, Bar Close]

9 Hang Power Cleans

[Coach: Hips need to extend before the elbows pull, meet the bar halfway]

6 Push Jerks

[Coach: Hands Just outside the shoulders, elbows just in front of the bar]

SPECIFIC WARM UP

ROPE CLIMBS

10 Scap Retractions

5 Hanging Knee Raises

2:00 Rope Climb Practice

Weightlifting

Power Clean + Push Jerk (Build to heavy complex)

5 Sets:

3 Power Cleans + 1 Push Jerk

Metcon

NICKELBACK (Time)

150 Double Unders

5 Rounds:

4 Deadlifts (155/105)

3 Hang Power Cleans (155/105)

2 Push Jerks (155/105)

1 Rope Climb

150 Double Unders